Another PR :)
Today: “Arm Workout” app 10 minute arm workout, 50 pushups, “Ab Workout” app 10 minute ab workout, Deep Stretch Vinyasa Yoga. Kept putting off running, debated taking a rest day, debated stopping after 3, planned on stopping after five, completed 6.5 miles @ 8:00 and just felt awesome and full of energy and weirdly didn’t want to stop so I did an additional mile in 5:54!!!! Total mileage 7.5 miles. Need to do more strength work tomorrow because I half-assed it today but my running was solid :)
Exercise Log Monday-Sunday
Exercise Log Monday-Sunday
Monday: 1:15 OM yoga, chelseaalysse ab workout, 2x pop pilates you’ve got abs, moving HEAVY boxes, 20 pushups, 5 miles @ 7:03 pace (last .25 @ 6:30) and 10min/.5m @ 15% incline for a total of 5.5 miles.
Tuesday: Pilates, 50 pushups, 4x 800m @ 7:03, 4x 400m @ 8:00, 1 mile @ 6:18. 400m @ 8:00, 400m @ 6:18, 400m @ 8:00, 400m @ 5:27. Total of 5 miles in 35 something including recovery intervals. Nike Training Club 15 Minute Ab Burner Workout.
Wednesday: Rest day. Jivamukti yoga, 50 pushups.
Thursday: Pilates, 10.1 miles rolling LSD, “Awesome Abs 2.0,” 50 pushups.
Friday: Sculpting Pilates/Yoga Fusion :) 6.5 miles rolling, 50 pushups, POP Pilates Intense Ab Workout, weighted lunges and squats, “Arm Workout” app 10 minute arm routine x2, Deep Stretch Vinyasa
Saturday: 5 miles rolling, p90x ab ripper x, 50 pushups
Sunday: treadmill PR 20:02 plus recovery mile for total 4.1 miles, weighted lunges, “Ab Workout” app 10 minute ab workout, side planks, 50 pushups
Total mileage: 36.2 miles :)
Other: I’m becoming quite the little yogi/pilates…doer? Idk what you call someone who regularly does pilates. But I’m already noticing an increase in flexibility and stretching more has brought me closer to my goal of doing the splits :) I drank more water this week, stuck to the training plan while listening to my body and taking one rest day, and did everything I needed to earn the rewards I set for myself aka time to shop for school supplies :) Also it could be just an illusion but I think I’m starting to see more definition in my arms! Ahhhh! :) Also accomplished this week was buying & reading most of “Ultra Marathon Man” and volunteering at a local triathlon. Oh and trying all those new recipes :) Definitely a successful week <3
We did lots of squats during Pilates today :) After pilates I did my daily 50 pushups (murder because my arms are sooo sore from moving yesterday!) and made a delicious protein-packed pizza. My plan to make banana chips was an epic failure but my dinner was a yummy combo of whole wheat rotini with fresh herbs and marinara and a meatball plus a delish salad with almonds, blackberries, celery, spinach, mixed greens, onions, and balsamic vinegar :) Severe weather was forecasted for the time when I was supposed to go to the track workout and I wanted no excuses so I knocked it out early and just did tonight’s scheduled workout (luckily the club has a fb page) on the treadmill. I did 4x 800m @ 7:03 and 4x 400m @ 8:00 for recovery in between each 800. Then 1 mile @ 6:18. 400m recovery @ 8:00, 400m @ 6:18, 400m recovery @ 8:00, final 400m @ 5:27!! (Goal pace -30 seconds, recovery pace, 90% max, max effort) Total mileage: 5 miles in 35 something minutes including recovery intervals :) BEST PART ABOUT GETTING FAST: DOUBLE THE WORKOUT IN HALF THE TIME <3 I also used my Nike Training Club App for the first time and did the 15 minute Ab Burner workout (I used a 6lb medicine ball) recommended to me by kmclife. So a very productive and happy day :) Now I’m just being a bum and stretching and watching Pretty Little Liars and Teen Mom and trying to decide what I want for a snack because track workouts make me soooo hungry :)
A bunch of you have asked about how to get better cross country times so here’s an AWESOME training plan by Hal Higdon, a guy who’s famous for his marathon training plans :) My track workout today was awesome! The other runners were all older but SO nice, helpful, and encouraging and told me my goal of a 20minute outdoor 5k is totally doable. Anyway we did a mile warmup at 8:00 pace, then I did 4 400s at 97-105 second pace, jogging 300m between each. Rested 5 minutes, then did 4 more 400s jogging 300m between each, jogged 400m, gave it my ALL on the last 400m repeat and ran it in 95ish seconds :) I ran the whole thing with a super nice former college xc runner. I kept up with her for the first couple repeats, started falling behind by 10 or so seconds towards the end, but raced her on the last one which felt so so good :) Then we did a mile cool down and some stretching. I can feel the lactic acid in my legs and looooooove it <3 Definitely going back next week! Seriously guys, if you have the opportunity to run with a local running group, PLEASE do it! There was another newbie who was just trying to get her mile time down to 12 minutes, and the members helped her out as much as they helped me. Track workouts are hard and require a lot of willpower to keep going, but I’m so glad I pushed myself out of my comfort zone by going and running my best. In total ran between 5-6 miles today, and this morning did Level 3 of the 30DS and p90x Ab Ripper X as well as my “everyday” goals from this weeks training plan (here). I also got a rx for birth control to hopefully the boobies will come back soon ;) Next week: I will run all 12 400s
Going to my first track workout tonight. It’s with a local running club and I’M TERRIFIED. We’re doing 12 x 400m @ goal pace with 200 to 300m jog for recovery. AHHHHHHH!!!
Exercise Log Week of 6/29/11
S: 5k road race (24:43), leg press, 8 min abs L1&2
M: L3 30DS, 8 min abs L1&2, 5.5 mile run
T: 15mins treading water vigorously, stairs (see waterpark post), 8 min abs L1&2
W: 2.1 mile run, sprints, 8 min abs L1&2, 4minWO, 2min wall sit
T: 10.3 mile run, bare bones strength routine
F: 21:37 treadmill, 8 min abs L1&2, 20 pushups, some weights
S: 5-4-3-2-1 workout (2.41 miles, splits 6:38—>5:49), some weights, 10 pushups, L1 8 min abs, p90x ab ripper x, 1 min plank, 2 min wall sit
Total mileage: around 27 miles! :)
So I failed at doing the 4 minute workout every morning/day, and should have added in level 3 of the 30 day shred on short runs and/or rest days. But I ran 6 out of 7 days so that’s goood. Also got some speed workouts in, did two distance days (including 10.3 miles, yay!) and had a new PR both outdoor and on the treadmill :) If only the treadmill one could translate into that kind of time outdoor. ajsdfkajlf.
Just did the most awesome speed workout from shortshortsandshoelaces! It’s called the 5-4-3-2-1 workout and you can read more about it here but basically just 5 minutes hard, 30 second break, then 4 minutes, break, 3, 2, 1. I did a little variation on this and rather than sprinting all out just aimed for negative splits, but at near-maximum effort. I was on the treadmill so I did 5 minutes @ 9 (6:38 pace), 4 minutes @ 9.1 (6:35 pace), 3 minutes at 9.3 (6:27 pace) then really pushed it and did 2 minutes at 9.5 (6:18 pace) and 1 minute @ 10.3 (5.49 pace!!). I LOVED this workout because you’re pushing yourself but as you go faster you know you’re closer to being done, and have to do each portion for less and less time. Next time I’ll definitely aim to go faster from the beginning. In total I did 2.41 miles in 16.15 minutes, but the times/distances are a little off because of the time it takes the treadmill to get up to speed after each break :) After running I did 20 weighted (12.5lb, overhead) walking lunges, 20 pushups, Level 1 of 8 Minute Abs and P90x Ab Ripper X. My feet/legs are sore now YAYY! Even when I do a long distance or what I think is really fast workout, my feet/legs rarelyy get sore, so I LOVE when they do. I live for that proof/reminder that I pushed myself to my limit <3